Why High-Quality, Healthy Carbs are Good for You (+Recipe)

If you haven’t noticed, carbs have a pretty bad reputation. It is one they’ve rightly earned. Carbohydrate heavy foods (like breads and grains) are huge contributors to obesity. The good news is – not all carbs are bad for you. Eating healthy carbs promotes your weight loss goals.

Why? Because high-quality carbohydrates can be an incredible source of the energy, nutrients, and minerals your body needs to thrive. This is true, even if you are actively trying to lose weight.

Low-Quality Carbohydrates Make You Eat More

Leptin is often referred to as the “obesity hormone” because of the substantial role it plays in weight gain. It is secreted by the adipose tissue within your body. The role of leptin is to communicate to your brain that you are full. In short, leptin helps you stop eating.

Dense acellular (low-quality) carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity.

High-Quality Carbs Have a Low Carbohydrate Density

Carbohydrate density refers to the percentage of carbohydrates found within 100 grams of an item. Low-quality carbs have a high-density percentage (in the 75% range).

When we’re talking about high-quality carbohydrates (aka healthy carbs), we’re discussing a carbohydrate density of 23% or less. These percentages are not typically listed on the packaging. However, you can easily calculate them on your own using this formula:

The science behind high-density and low-density carbohydrates comes down cell structure (or lack there of). Low-density carbohydrates are constructed out of fiber-walled cells. Throughout the cooking process, these cells remain mostly intact.

High-density carbohydrates don’t have these intact cells. These cells have been processed, allowing a higher quantity of carbs to be packed into a smaller space. As you eat these high-density carbohydrates and begin to build up a leptin resistance, you can develop a multitude of health-related issues ranging from obesity and diabetes to gastrointestinal issues and hormone imbalances.

High-Quality Foods with low Carbohydrate Density

The majority of high-quality carbohydrates are also high in fiber. This means your body needs to work harder to break them down, promoting a strong gastrointestinal tract, weight loss, and a reduction in body fat.

Kale

Turnips

Sweet Potatoes

Nuts (Macadamia, Almonds, Cashews, Pistachios, Walnuts)

Apples

Avocado

Leaks

Parsnips

Arugula

Pomegranates

Brussel Sprouts

Low-Quality Foods with High Carbohydrate Density

Not only can the following low-quality carbs cause you to build up a leptin resistance, they can cause your blood sugar level to rise. Why? Because even though these items are not necessarily loaded with sugar (like cake or cookies), they turn to sugar as your body process them. This is what places them high on the glycemic index (a system used for measuring how quickly a food causes your blood sugar level to rise).

Rice

Bread

Bagels

Chips

Pizza

Popcorn

Granola

Medically Supervised Weight Loss

For most patients interested in losing weight, we recommend a paleo vegan diet, comprised of all organic ingredients. A paleo vegan diet is loaded with the vitamins and nutrients to thrive, while still giving you the support to achieve your weight loss goals. rich In order to help you achieve your weight loss goals,

The following salad is loaded with antioxidant-rich, high-quality carbs. This is the kind of late-fall and early winter salad that’s bright and filling. It utilizes seasonal ingredients to create a beautiful bowl you’ll look forward to enjoying.

Loaded with antioxidants, this bright salad is packed with flavor and texture that doesn't disappoint

Antioxidant-Rich Pomegranate Sweet Potato Salad

The following ingredients are loaded with antioxidants, nutrients, and minerals to help your body thrive. But, this isn’t a must-follow recipe. Rather, use the following ingredients as inspiration.

Swap the arugula for spinach or baby kale. Add mandarin oranges for a bright pop of acid. Throw in some fresh herbs to bring some extra life to the bowl. Want more protein? Toss some toasted pumpkin seeds or chopped walnuts on top. With this combo as your base, the world is your salad, so to speak.

2 large handfuls of Arugula

¼ cup radicchio, thinly sliced

¼ cup pomegranate seeds

¼ cup roasted sweet potato cubes

¼ cup avocado

Light Balsamic Dressing

Combine arugula, radicchio, pomegranate seeds, sweet potatoes, and avocado in a medium bowl. Add dressing, a little at a time, tossing gently to coat.

Light Balsamic Dressing

3 TBS balsamic

1 tsp honey

salt and pepper, to taste

5 TBS olive oil

Combine ingredients in a small jar with lid. Shake like crazy to combine. Taste and adjust seasoning as desired. Use as needed.

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